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Surya Namaskara: a Key to Good Health International Journal of Yoga, Physiotherapy and Physical Education International Journal of Yoga, Physiotherapy and Physical Education ISSN: 2456-5067 Impact Factor: RJIF 5.24 www.sportsjournal.in Volume 3; Issue 1; January 2018; Page No. 174-176 Surya Namaskara: A key to good health Sunita Rani Assistant Professor, Department of Physical Education, Hindu Girls College, Sonepat, Haryana, India Abstract Purpose of this article is to describe the health benefits of Surya Namaskara. It is a key to physical, mental and spiritual well-being. The musculo-skeletal system and soft organs of the body are strengthen with practicing Suryanamaskara. It provides concentration, calmness and train our neuro-muscular system. Spiritual well-being affects positively on human mind and develops stability, balance and adjustment in life. Surya Namaskara is a key to remove stress and tension. This article gives understanding about the methods of performing Suryanamaskara, its benefits and precautions while performing Suryanamaskara. Keywords: Asanas, Surya Namaskara 1. Introduction proves better to stop pineal degeneration. It develops physical Yoga is being practiced in daily routine, sports and medical health, mental health and spiritual health when performed with line to gain overall health benefits and to cure various physical controlling of breath. Today schedule of life is too busy due to and physiological and psychological problems. The main aim modernization but Surya Namaskara is best for those peoples of yoga is to develop overall health of human being. Yogic who have less time to devote for their health. Surya Asanas are the ‘Physical Positions’ or ‘Postures’ which co- Namaskara stimulates every large Muscle group and stretches ordinate with movements to hold the position to stretch and 97% of body muscles which improves strength of muscles and strengthen different parts of body. Surya Namaskara called physical fitness. It is a key to develop static and dynamic sun salutation is an integral part of yogic approach. Surya balance of body, Joint strength, Flexibility and neuromuscular Namaskar includes 12 asanas (postures) organized in a co-ordination. Surya Namaskar benifits entire endocrine specific pattern. In other words it is an ancient technique of system and improves will power. It is recognized better to yoga, performed in sequence while facing the rising sun. enhance solar plexus which is helpful to increase creativity. Asanas or postures are to stabilize body and mind through The Solar plexus (Located behind the Navel, which is known static stretching. In Surya Namaskara, the alrternating pattern central point of human body) is called second brain and of backward and forward bending strengthen spinal cord and considered to be connected with the Sun. limbs to a maximum range. Surya Namaskara benefits our overall health including muscular system, cardio-vascular Poses of Surya Namaskar and method of performing system, endocrine system, nervous system, respiration system, 1. Pranamasana (1st & 12th pose) gastro intestinal functioning and skeletal system etc. Some 2. Hasta Uttanasana (2nd 7 11th pose) researches provide evidence that even single Surya Namaskara 3. Hastapaadasana (3rd &10th pose) is enough to lower body fat and cholesterol and to strengthen 4. Ashwa Sanchalanasana (4th and 9th pose) whole body. Sasi et al. (2011) [5] conducted a study on the 5. Adho Mukha Svanasana (parvatasana (5th and 8th pose)) effects of Surya Namaskara and found in the results that it has 6. Ashtanga Namaskara (6th pose) therapeutic value and is a life giving process. Surya 7. Bhujangasana (7th pose) Namaskara is combination of Asanas and Pranayama. Further, 8. Adho Mukha Svanasana/ Parvatasana they found in the results that Surya Namaskara improved 9. Ashwa Sanchalanasana overall health, physical fitness and cardio-respiratory 10. Hastapaadasana endurance of trainees. That’s why Surya Namaskara has 11. Hasta Uttanasana become an integral part of Physical Education in many Public 12. Pranamasana and Private Schools. These days Surya Namaskara is recommended by the yoga 1. Pranamasana (Prayer Pose) experts, due to its quality of including various poses to be Prayer pose is known as pranamasana. In this pose stand exact performed in less time. Its benefit for healthy life includes, with folding hands and exhale breath normally. It is 1st and major stretch to large muscular group and effects on soft 12th pose. It is good for concentration, relaxation and soothing. organs like liver, heart, cellular metabolism, hormonal system/endocrine system. Surya Namaskar stretches Stomach 2. Hasta Uttanasana (Raised arms pose) and Intestine Organs and Abdominal Organs are toned. Surya It is 2nd and 11th pose of Surya Namaskara. In this pose arms Namaskar influences our Hypothalams and pineal gland and are raised up above the crown from pranamasana. Breath is 174 International Journal of Yoga, Physiotherapy and Physical Education inhaled normally and Neck and trunk is bent slightly. It female), to measure the effects of six months Surya strengthens Intestine, Abdominal and chest muscles. Namaskara training on cardio-respiratory efficiency. Results measures the decreased resting pulse rate and blood pressure 3. Padahastasana (Hand to Foot pose) and increased cardio-respiratory efficiency of all the subjects. It is 3rd and 10th pose of Surya Namaskara. Body is bent So, on the basis of review of different studies benefits of surya forward while trying to touch the floor with both hands. Namaskara are followings;- Breath is exhaled. It improves flexibility, strengthens muscles 1. Remove constipation and improves digestion. of hands, foots and trunk. It helps to improve digestion and 2. It simulates spinal cord, Nervous system, which improve concentration. concentration and brain functioning. 3. Improves oxygen include capacity of lungs and affects 4. Ashwa Sanchalanasana (The Equestrian Pose) positively of respiratory organs and helpful to prevent It is 4th and 9th pose of Surya Namaskara. In this pose left leg tuberculosis. is stretched as far back as possible and right knee is bent from 4. Helpful in strengthening heart muscles and improves padahastasana while inhaling the breath normally. While blood circulation and controls blood pressure. looking straight ahead the hands should be straight with 5. Improve flexibility and mobility of joints. fingers touching the floor and back should be tilted to make an 6. Improves physical and mental balance. arch. The same steps should be repeated while changing legs. 7. It develops stamina. This Asana is helpful to increase flexibility, muscle strength, 8. It improves reproductive system. balance and concentration. 9. It is a key for weight loos. 10. Improves digestion and metabolism of body. 5. Parvatasasna (The Mountain Pose) 11. It is helpful in managing menstrual problems such as Parvatasana or mountain pose is 5th and 8th pose of Surya menstrual cramps and menopause stage. Namaskara series. In this pose right leg is taken backward and 12. It is helpful to bring out impurities of skin from sweat and placed parallel to the left leg from ashwa sanchalanasana improve blood circulation of skin and provide glow to while exhaling. At the same time Buttocks are raised and head skin and deal with onset of wrinkles and aging. is placed between hands while placing the hands straight, 13. Strengthen digestive system including stomach, intestine, supporting the weight of the body. This pose is helpful in pancreas and liver etc. strengthening the muscle of upper and lower body and affects 14. It is helpful in simulating endocrine glands, stabilizes positively on nervous system and blood circulatory system. activity of endocrine and thyroid glands. 15. It improves memory and concentration. 6. Ashtanga Namaskara (Eight limbed salutation) 16. It is helpful in maintaining the balance of vata, pitha and It is 6th pose of Surya Namaskara series of asana. In this asana kapha of which body is meant. the body touches the ground in eight locations – The head, the 17. Sun sanitation is helpful in removing impurities of body. chest, two palms, two knees and two toes that’s why it is 18. It is helpful to cure postural deformities especially bow called Ashtanga Namaskara. While performing this asana legs and knock knee. body is lowered to the ground in such a way that eight Angas 19. It develops immunity of body and resists fatigue and should touch the ground. Breath is exhaled while trying to lift diseases. other parts in air. In this pose muscles of specialised areas are 20. It increases more concentration, optimism and self strengthen and have positive effects on digestive and Confidence. respiratory systems. 21. Beneficial to increase height. 22. Helpful in increasing sports performance. 7. Bhujangasana (The Cobra Pose) 23. Helpful in cure of coronary artery diseases, diabetes and It is the 7th pose of Surya Namaskara. In this pose body will be hypertension. in prone position and hands are placed under chest. Upper 24. Helpful in reducing anxiety, stress and depression. body is lifted upward while straightening both hands and head is tilted backward. The position of this Asana resembles with Precautions cobra or snake, that’s why called cobra pose. This asana is 1. Surya Namaskara should be performed while facing sun, helpful in strengthening the muscles of lower back, hand and which will prove more beneficial to activate solar plexus. chest and improves flexibility of Spine, urogenital system, 2. Proper warm up should be done before Surya Namaskara. reproductive system, stomach and intestine. 3. Each pose should be hold for better effects. 4. Focus on breathing should be done, while backward Benefits of Surya Namaskara bending breath should be inhaled and while bending the Surya Namaskara is a combination of Asanas and Pranayamas spinal cord forward breath should be exhaled and there and when both are performed in same time results are more should be proper synchronization between breath and beneficial. Researches proved that yoga is a key to overall poses. For beginners professional guidance will help health.
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